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Healthy Egg White Veggie Omelette with Feta and Tomatoes Recipe

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4.2 from 28 reviews

This light and healthy Egg White Omelette is a perfect protein-packed breakfast option, featuring fresh vegetables like bell peppers, green onions, grape tomatoes, and baby spinach, topped with crumbled feta cheese. It’s easy to prepare, low in fat, and can be made quickly on the stovetop using simple sautéing and gentle cooking techniques.

  • Total Time: 20 minutes
  • Yield: 1 serving

Ingredients

Egg Mixture

  • 4 large egg whites (or 2/3 cup liquid egg whites)
  • 1/4 tsp Italian seasoning
  • 1/8 tsp garlic powder
  • Salt, to taste (about 1/4 tsp)
  • Black pepper, to taste (about 1/8 tsp)

Vegetables

  • 1/4 cup diced red bell peppers
  • 2 Tbsp sliced green onion (light portion only)
  • 6 medium grape tomatoes (or 8 small, halved)
  • 1 cup packed baby spinach (approximately 1.5 oz), chopped

Other Ingredients

  • 2 Tbsp crumbled feta cheese
  • Avocado oil cooking spray (or olive oil cooking spray)

Instructions

  1. Prepare Egg Mixture: In a mixing bowl, add the egg whites and evenly sprinkle Italian seasoning, garlic powder, salt, and black pepper. Whisk thoroughly until all ingredients are well combined. Set aside to let flavors meld.
  2. Sauté Vegetables – Step 1: Heat a 10 or 12-inch non-stick pan and spray generously with avocado oil cooking spray. Add the diced red bell pepper and sliced green onion to the pan and sauté for about 2 minutes to soften and release their flavor.
  3. Sauté Vegetables – Step 2: Add the halved grape tomatoes to the pan and sauté for another 1 minute. Next, add the chopped baby spinach, then turn off the heat briefly and spray a little avocado oil on the spinach before returning the pan to heat and sauté until the spinach wilts, about 1 minute more. Reduce heat to medium-low in preparation for the eggs.
  4. Cook Egg Whites: Pour the prepared egg white mixture evenly over the sautéed vegetables, tilting the pan to spread it uniformly. Allow to cook gently, lifting the edges with a spatula occasionally to let uncooked egg whites flow underneath. Reduce heat to low, sprinkle crumbled feta cheese evenly on top, cover the pan, and cook until the eggs are set, approximately 2 to 3 minutes.
  5. Fold and Serve: Using a large spatula, carefully fold the omelette in half and slide it onto a plate. Serve immediately while warm for the best texture and flavor.

Notes

  • Use a non-stick pan for easy omelette flipping and folding without sticking.
  • Adjust seasoning according to taste preference; 1/4 tsp salt and 1/8 tsp pepper is a good starting point.
  • If preferred, substitute avocado oil spray with olive oil cooking spray but avoid heavy oils to keep it light.
  • Serve with whole grain toast or fresh fruit for a complete breakfast.
  • To add more protein, you can include diced cooked lean turkey or chicken breast.
  • Author: Madelynn
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Low Fat

Find it online: https://allyumcooks.com/healthy-egg-white-veggie-omelette-with-feta-and-tomatoes-recipe/